Exercise program for plantar fasciitis
Home exercise program for plantar fasciitis recovery. These exercises have been designed by our physiotherapy team to complement in-clinic treatment and speed up recovery. Perform them barefoot or in socks, preferably in the morning upon waking and at night before going to bed.
Warning signs — consult your physiotherapist if you experience:
- •Acute, intense pain that does not subside when you stop the exercise
- •Swelling or redness in the foot that was not present before
- •Snapping or cracking sensation during the exercise
- •Pain that progressively worsens day after day despite rest
Phase 1 — Pain relief
Goal: reduce inflammation and morning pain. Start here if you still experience pain when taking your first steps in the morning.
Frozen bottle roll
3 minutes per footSeated, place a frozen water bottle on the floor and roll the sole of your foot over it with moderate pressure. Roll from the heel to the base of the toes.
Do this upon waking and after sitting for a long time.
Calf stretch against the wall
3x30 seconds per legStanding facing a wall, step one leg forward with the knee bent and keep the affected leg behind with the knee straight. Push your hips toward the wall while keeping the back heel on the floor. You should feel a stretch in the calf.
Do not bounce; hold the position statically.
Fascia stretch with towel
3x30 seconds per footSeated with your leg extended, wrap a towel around the sole of your foot at the base of the toes. Gently pull both ends of the towel toward you while keeping the knee straight.
Do this before getting out of bed in the morning.
Ball massage
2 minutes per footSeated, place a tennis ball under the sole of your foot and roll it in all directions with moderate pressure, focusing on the arch area and near the heel.
Phase 2 — Strengthening
Goal: strengthen the intrinsic foot muscles and the calf. Move to this phase when morning pain has decreased significantly (pain <4/10).
Towel scrunches with toes
3x10 repetitionsSeated, place a towel on the floor and scrunch it toward you using only your toes. When you reach the end, straighten it out and repeat.
If it is too easy, place a weight (book) on the far end of the towel.
Heel raises on a step
3x12 repetitionsStanding on the edge of a step with your heels hanging off, slowly rise up onto your toes and lower very slowly (3 seconds up, 3 seconds down). You may hold onto the railing for support.
If it hurts too much, start on flat ground with both feet.
Toe walking
3x20 metersWalk on your toes along a hallway (there and back) while maintaining good posture. Keep your heels elevated at all times.
Picking up objects with toes
2x10 objects per footPlace marbles, pencils, or small paper balls on the floor. Pick them up one by one with your toes and place them in a bowl.
Phase 3 — Return to activity
Goal: prepare the foot for full weight-bearing and return to sports/normal activity. Only if you have been pain-free for 2+ weeks during daily activities.
Single-leg heel raises
3x10 per legSame as the step heel raises but supporting yourself on the affected foot only. Rise slowly and lower very slowly (5-second descent).
If you cannot do this without pain, return to phase 2.
Gentle two-footed jumps
3x15 jumpsSmall jumps in place, landing on the balls of your feet first and bending your knees upon landing. Progress to lateral and forward jumps.
Use a soft surface (carpet/mat). Stop if it hurts.
Progressive brisk walking
20-40 minutes dailyStart walking 20 minutes a day on flat terrain. Progress to 30-40 minutes. Before returning to running, you should be able to walk 40 minutes without discomfort.
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